Magazine

Pea protein has a gap: methionine. Fava bean protein doesn't fully close it, but broadens the IAA spectrum. What the research actually says — and why L-leucine is the decisive third building block.

Not all fibers behave the same. Why fermentation speed determines tolerability and what that means for your daily fiber intake.

GLP-1 drugs like Ozempic and Wegovy work for weight loss. But up to 45% of that loss can be muscle mass. Protein (1.2-1.6 g/kg) and resistance training are the two levers that make the difference. Here's what the research shows.

90% of protein powders don't disclose where their main ingredient comes from. The back of every package is regulated by law. In two minutes you can read and evaluate: ingredient list order, E-numbers, nutrition facts, and the one leucine value that never appears on the label.

Plant protein builds less muscle than whey? Current studies paint a different picture. At sufficient doses with optimized leucine content, RCTs and meta-analyses show comparable results for muscle strength and lean mass. Why formulation matters more than source.

Plant-based protein builds muscle just as effectively as whey when leucine, dosage, and protein source are right. What 2024-2025 research shows.

95% of people don't eat enough fiber. Fibermaxxing wants to change that. But how does this trend fit your protein shake? We look at what the research says and how protein and fiber work together.

Nine out of ten protein powders contain sucralose, aspartame, or acesulfame-K. Research shows: probably harmless, but not proven safe. What are the alternatives, and can you skip sweeteners entirely?

1.6 kilograms. That's how much more weight people lose in trials when they increase their protein intake. The meta-analysis covers 37 RCTs. But does it matter whether the protein comes from whey or peas? The answer involves thermogenesis, satiety hormones, and fiber.